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Friday, October 30, 2015

29
Oct

Friday, October 30, 2015

Don’t forget that we will be WODing in costume tomorrow at 8:30 and 9:45! Come and celebrate Halloween with us!

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

3 Sets:

  • Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Deadlift @70% of 1 RM Clean and Jerk
  • 1 Clean
  • 1 Front Squat
  • 1 Jerk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

3 Sets: (Every 3 Minutes)

  • Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Deadlift @70% of 1 RM Clean and Jerk
  • 1 Clean
  • 1 Front Squat
  • 1 Jerk
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 7 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 = 2 Reps @65-70%
  • Set 2 = 2 Reps @75-77%
  • Set 3 = 1 Reps @80-83%
  • Set 4 = 1 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

B) 3 Sets: (Optional After WOD)

  • Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

 

WOD:
AMRAP in 20 Minutes:

  • 1 Deadlift @70% of 1 RM Clean and Jerk
  • 1 Clean
  • 1 Front Squat
  • 1 Jerk
Additional:
  • 10 Minutes Mobility

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